Ben Plotnicki

3 rounds for time
750m row
12-9-6 bar MU (6 burpee penalty for any break on bar MU)

14:36

Was assuming the attended stimulus was to get a little uncomfortable on the cyclical pieces and the efforts the “unbroken efforts” should be a fight.

Unbroken on 12 – when I got to 10, I was starting to 2nd guess the decision to go for it, but dug in and completed. Going into the 9 was my biggest fear, the row, I tried to keep around 2:00 pace, and even as I first sat down, my abs were pretty sore from yesterdays ghd work and really felt it here in my lay back and after the first set of muscle ups. I felt my hands blood blister up around rep 8, but wasn’t going to stop and then I knew it was full fledge there on rep 9. After that 9 I contemplated what I should do for about 30 seconds, then I thought I can at least get after this last row. That row was a push because I was contemplating calling it after it and not risking the hands. I think I got that row around 2:42. When I got off I thought for about a minute if was going to do the muscle ups, then I wondered if I could slightly change my grip and not pop or tear the blister. I did adapt my grip slightly, and finished. It did tear. I’m sure this kind of defeated the stimulus with that last round but I still wanted to see if I could adapt under the circumstances.

(rest 15 min)
3 rounds for time
50 AB cals
30-20-10 thrusters @ 95lbs
(50 DU penalty for any break on thrusters)

18:40

Didn’t want to game this and just approach it as if the thrusters didn’t have to be unbroken, held 300+ for the first 50 cals and pushed the last 8-10 calories. Then I get the barbell overhead and that felt extremely uncomfortable on my hand, but I did the 30 reps unbroken, and that hurt bad! I got onto the bike right away but I might have been lucky to get the bike above 100 watts the first minute or so, my chest felt like it was going to explode. The bike became survival and found a way to move, it took a while but it was hard, same for the set of 20 but I did it unbroken as well
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Banded KB overhead carry 100ft, rest 2 min x 4 sets

done
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Single arm BB farmer carry 30 sec on, 30 sec rest x 3 sets/side (tough)

Just couldn’t effectively grip the barbell in the right hand were the rip was to even move a good enough weight for this to be effective.

AM
PAILS/RAILS for shoulder flexion – 1 min – 10 sec @ 30% – 30 sec – 10 sec @ 30% x 1 set each arm
done

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HS walk rebalancing work
Start in belly to wall HS hold with 3-4 deep diaphragmatic breaths in as long/tall of a body line as you can create, then work on manipulating core tension and finger pressure to move towards freestanding hold, rest 90-120 sec bt sets x 5 sets for quality

Done – got better as I went here, accidentally did full breaths so I was under tension a little longer, however, this was good feedback about keeping hollowing and practicing not letting that over extension creep in.
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HS walk speed work
10 DU’s into 30ft HS walk for time, new set every 2 min x 5
26-30-30-30-28-29

I’m just not consistently moving fast for the whole 30ft. I start moving fast and I will feel out of control. Or then I start slow and find the groove and can pick up the pace after a few slow steps. Overall I really liked this hyper focused work. If we keep building similar progressions, the repetition will help big time

+
HS walk slalom work
Setup a straight line of cones to slalom in and out of across 30ft, run the length of it 6 times, bringing cones slightly closer together by adding a cone with each successful pass

Was pretty smoked by the time I got here. I did 6 passes to get the volume in. However, I was unable to get a single unbroken set. Today I was having problems going to my right through the cones. Left was fine.
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For time
10 burpee ring MU
rest 1:1 x 2 sets, try to get faster on second set by cleaning up small footwork/jump mechanics and getting more aggressive with turnover
2:57

2:38

For some reason here, I semi panicked and did not have great technique for the muscle up in general on the first set. Second set was better on mechanics but wasn’t consistent from rep to rep. It was my hollow position in the arch swing portion. I would do a couple well but I would try and tighten things up and then would forgot the most important position to be in.

PM
A – Power snatch x 1/Hang squat snatch x 1/Squat snatch x 1 (rest no longer than 10 sec bt hang and full snatch after you drop it to floor) – 6 working sets to find tough load in this complex

185

This was my plan to hit from jump, wasn’t sure how well my power snatch would go, but was pretty happy that I smoked it, and the hang squat there felt great too. But when I went from the ground, my legs felt tired. So I chose to not do an extra set and call it on a rep that I felt extremely well rounded.
B – Power clean x 1.1.1.1.1, new rep every 12 sec, rest 2 min x 3 sets (keep good turnover and footwork, tough but not sloppy)

205-215-225
C – Back squats with chains/bands – 4,4,4,4. rest 3 min

245-265-265-275
D – Clean pulls @ 275-295 x 1.1.1.1, new rep every 15 sec, rest 2 min x 3 sets

All sets @ 275
E – GHD hip extensions with plate hugged to chest, accumulate 50 reps for quality, break when needed

Done
F – GHD situps – 4 sets of 15, rest as needed

done

Active arch/hollow hangs x 5 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/)
These were good but I had a hard time holding the arch position for a 1-2 count

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Active hollow body hold banded pulldowns and banded Y’s x 10/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)

done
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A1 – Hang from climbing rope ALAP, rest 30 sec and switch top hands, rest 30 sec after second hand

I actually could hold longer with my left hand on top than my right

About 15-20 seconds
A2 – 1 set AMRAP unbroken chest to bar pullups with rhythm, stop when you lose rhythm, rest 3 min x 3 sets

15-12-10

These did not feel good today. Forearm was kind of achey. My rhythm wasn’t terrible, but my kip was way too big as I was wasting too much energy not being able to tighten up the kip
B1 – Hang power clean/push jerk x 10 reps @ 115lbs, rest 30 sec

done
B2 – AMRAP deficit kipping HSPU (6in deficit) with rhythm, stop when you pause longer than 1 sec in any position, rest 3 min x 3 sets

7-8-6

Second set felt much smoother than the first. The 6in deficit caught me off guard a little. It felt to me that I was having to grind more to achieve lockout as opposed to the rhythm being the limiter
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For time
50 lateral burpees over erg
100 wallballs (20lbs to 10′)
50 row cals

12:22

With full disclosure, the wall balls ate my lunch and I could feel all birthday cookie cake and wine over the weekend was not the best fuel at all to feel super snappy today.

3:12 – time for burpee – hips felt super tight, didn’t loosen them up enough going into this as I did not notice through warm up and other movements

2:22 – time on rower – goal was to hold a 1300 cal/hr minimum – and the last 15 cals or so was trying to stay above 1500 @ a 28+ spm. Had to have some kind of redeeming quality and effort for today.

Power clean x 1.1.1, rest 15 sec bt reps, 3 min bt sets x 3
235-245-255

+
Front squat – 3×3 @ 85%, keep good speed, rest 2-3 min

285
+
1 set @ high effort
15 chest to bar pullups
15 wallballs @ 30lbs
15 cal AB @ 600+ watts
1:36

(rest to full recovery)
1 set @ high effort
75 DU’s
10 dbl DB devil press @ 50/hand
20 dbl DB front rack squats @ 50/hand

2:32
(rest to full recovery)
Ski 250m hard effort

50.2

Of all the things we’ve done this week and over the past week, this forearm is annoying and only pull ups have effected it. To the best of my self assessment I feel it is a strain in the brachioradialis, I was hoping it was just a super nasty knot, which I’m still hoping for. Only the c2b have made me feel it, and it is iritated from point of chest contact to the arch position. Nothing else irritates it. During this day, I did not do a ton of pull up prep, I did prep my est but not specifically pulling. So we can only speculate that a thorough warm up of blood flow in there can help minimize this issue. Some isometric work and some negatives, maybe some light db iso holds and hammer curls w/long eccentrics?

AB 2 min @ 70%, easy effort to elevate HR, into
30 sec AB @ 325 watts
30 sec AB @ 400 watts
30 sec AB @ 500+
walk rest 4 min x 3 sets
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AB 2 min @ 70%, easy effort to elevate HR, into
30 sec ski @ 2:00/500m pace
30 sec ski @ 1:55/500m pace
30 sec ski @ <1:50/500m pace
walk rest 4 min x 3 sets
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AB 2 min @ 70%, easy effort to elevate HR, into
30 sec row @ 1:55/500m pace
30 sec row @ 1:48/500m pace
30 sec row @ <1:40/500m pace
walk rest 4 min x 3 sets

Of all the 3 pieces the bike was the hardest. My legs felt blown up afterwards. Row and ski felt solid and super sustainable at these paces. I thoroughly enjoyed this

A – Front Squat @ 30X1 tempo x 5, rest 2 min x 5 sets

225-230-235-240
B – Strict press @ 31X3 tempo x 5, rest 2 min x 5 sets

115-125-130-135-140(4)
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

135 – felt heavier than last week did, also pushed the forearm a little but not too bad
C2 – Band resisted strict press with 2 sec hold at top x 8, rest 1 min x 4 sets

75 w/blue bands
D1 – Plate pinch carry 25 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

Done – as long as I kept right forearm neutral there was no discomfort
D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets

These suck
E – BB suitcase deadlifts x 10 TNG reps/side, rest 45 sec/90 sec x 3 sets/side

135

TTT comp tester
On a running clock:
0:00-10:00
4RFT:
10 strict HSPU
15 2-DB front squat @ 50/35#
50 DU
9:07
Strict hspu was of course the limiter. First set was unbroken which went against my original plan, I just felt good and went for it. Which i knew I would regret a little as it went on

10:00-20:00
AMRAP 10:
200 DU
100ft HS walk
50 bench press @ 135/95#
245

Decided to do the handstand walk in 25ft breaks and did the first 3 sets quick and smooth, and the last 25 came down twice. Bench press – my pecs were still sore from the ring dips on wednesday and thought my chest was going to explode

Burpee Ring MU x 6 for time
rest 3 min x 3 sets
1:03 – 1:15 – 1:39

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Every 6 min x 2 sets
5 bar MU
15 wallballs @ 30lbs
5 bar MU
15 row cals
2:42 – 2:40

Not the easiest set up to navigate in the gym I was at today for logistics of movement to movement, but going from wall ball to bmu was a short rest. Hip still feels a little achey.

+
Every 6 min x 2 sets
3 kipping parellette HSPU (3-4in deficit)
15 C2B pullups
3 kipping parallette HSPU
15 AB cals
1:50 – 2:04

Had a parallete problem in the 2nd round where it moved and thought it was going to flip. Felt my forearm in the 2nd set of c2b.

+
For time, high effort
20 ski erg cals
10 dbl DB devil press @ 50/hand
2:16

Had to do this one with 2 of the worst 50lb db’s there are. The grip had a little bend in it which made it feel awkward from ground to driving overhead.

Not sure if it was from Wednesday session, but there is a slight discomfort along the radius, it feels comparable to what shin splints would feel like in the forearm.

7 rounds for time, all sets unbroken
7 chest to bar pullups
7 kipping HSPU
7 hang power clean/push jerk @ 115lbs
7 ring dips
7 thrusters @ 115lbs
7 deadlifts @ 245lbs

31:04

FML – didn’t have time to give the proper warm up it’s due diligence and I suffered for this big time. Did try to play little games with myself, like transition from deadlift -> c2b -> hspu had to be quick and aggressive. Hang pc/pj skyrocketed my heart rate, and going into dips I had some fears, this is the first time we’ve done dips since the pec felt that discomfort on new years day 2018, and since the shoulder injury, so I was excited to be able to do all of those pain free and no issues but it did make me cautious and aware going into them and maybe I didn’t attack them as aggressive as I could’ve. Thruster were fine but deadlift felt tough and heavy today but I do feel I was hamstrung here a little by lack of warm up and prep for it.

Quick foot note, I suffered a pretty bad fall last night, it was dog and weather related not old man related. Just a bruised hip that made external rotation feel like the worst soreness.

A1 – Ring rows into external rotation x 6 (start in standard ring row position with feet on ground and body leaned back, then pull arms into an abducted/externally rotated position as you bring body up, will end at a 90/90 position for humerus/elbows with tension in posterior shoulder), rest 30 sec
A2 – Reverse ring flys x 6 (https://www.youtube.com/watch?v=dU2__05BdGs), rest 30 sec
A3 – Dbl DB light ITY from chest supported position x 8-10, rest 90 sec x 3
B – KB screwdrivers from supine x 6/side x 3 sets, rest as needed
I loved this work bt A&B – I’ve been wanting to do more trap 3 raises and powell raises so this was perfect.

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For time
21-15-9
Ski cals
Row cals
Burpees to 6in touch

8:23
(rest 8 min)
For time
9-15-21
Ski cals
Row cals
Burpees to 6in touch

8:51

This was actually pretty fun. On the front end, the 21 burpee was a slower pace than I wanted. Just tried to get a rhythm when I started and when I glanced at the clock, quick calculation was off the pace I wanted to have so I just tried to be aware that I needed my cadence to be more aggressive. Trying to remember my pacing on rows but I tried to keep my 21’s on front end around 1400 – same for 15’s, and dipped into 1600-1700 for 9’s. Don’t remember on ski but I know I was trying to move as fast as I could sustain and not pace at all.

Pretty similar numbers in the 2nd piece from what I can remember.